It is becoming more widely understood that many diseases begin in the gut. A healthy gut contributes to the nourishment of the rest of the body. So how have many people throughout history survived and thrived through harsh living conditions? Sauerkraut and other lacto-fermented foods have been a big part of the ancient diet of many cultures. It is believed that humans have been fermenting foods for over 6000 years.
Sauerkraut is full of live probiotics that keep your gut healthy. A healthy gut that is teaming with beneficial microbes is your first defense against harmful bacteria and toxins that you come in contact with on a daily basis. Sauerkraut has digestive enzymes that help break down starches, protein and fat. Without a healthy gut your body will not be capable of nourishing itself properly eventually leading to physical or psychological illness.
Sauerkraut is also a great source of vitamin c which supports your immune system and your adrenal glands. Since it is made without a heat source it preserves the vegetable in its raw form. This means all the vitamins, minerals and enzymes are left intact and enhanced by the beneficial organism that enable the fermentation. The fermentation helps break down the cabbage making the nutrients more bioavailable for absorption. Sauerkraut is much more beneficial than any probiotic pill you can buy.
Above all the health benefits, the tangy sour taste is the biggest reason I consume sauerkraut on a regular bases. Sauerkraut can bring life to an otherwise mundane dish. Start adding it to your plate in the morning and you will soon be addicted too.
- Mason Jar
- Sharp knife
- Cutting Board
- Large bowl
- Large spoon or ladle
- 1 large head of green cabbage
- 2 tablespoons sea salt or Redmond Real Salt
1. Sanitize all tools. This step is essential for optimal fermentation.
2. Remove a layer of outer leaves and set aside.
3. Cut cabbage in half and then in quarters. Cut out the core.
4. Slice cabbage into thin ribbons and place in bowl.
5. Sprinkle sliced cabbage with salt. Then massage and squeeze the cabbage. The cabbage will release liquid creating a brine.
6. Leave the cabbage in the bowl for 15 minutes. Then take your spoon or the back of the ladle and begin smashing the cabbage to help it further release liquid.
7. Pack the cabbage into your mason jar as you smash it down. Its very important that the cabbage is submerged in briny liquid. Then place a piece of the outer leaf you set aside in the beginning onto of the submerged cabbage.
8. Loosely place a lid on the jar. Theres a good chance the jar with eventually overflow as it ferments so place it on a dish. Leave the jars on the counter for 2 weeks to ferment making sure to burp it everyday. After the 2 weeks refrigerate the sauerkraut to stop the fermentation process. Sauerkraut will stay good in the fridge for 6 months.
Another Variation: Red Cabbage, Raisin and Apple Sauerkraut
- 1 Red Cabbage
- 2 tablespoons of sea salt or Redmonds Real Salt
- Handful of organic raisins
- 1/2 apple grated
Follow the above steps. Mix in the raisins and the grated apple between steps